Friday, February 27, 2009

Wow!!! Sounds like a lot of people are on board for the Pre-Arnold Cooler 1 Challenge for the next 2 weeks. We're two days in so far. How is everyone doing?? I'm feeling a little tired, but that could be because I spent all day flying to Portland, OR to visit my daughter, Rachel. I made sure to pack along my "eat clean" treats suitable for crossing the border (think no fruits or meats). Once I passed security I filled up my water bottle and managed to find a clean meal. It IS possible to do that at the airport. No excuses!

Seems a lot of you were really interested in the ionic cleanse, too. It was such a great experience. I was really tired afterwards, but apparently that is normal. My "cleanser" told me that I did pretty well because I was so relaxed. Most people get concerned with the combination of electricity and water and have a hard time relaxing. I was just happy to be sitting down for an hour with my feet in hot water. It does feel a bit strange at first. It's like having little fishies nibbling at your toes.

The water showed that I am a little low on calcium so I'm going to look into a supplement since I don't consume too many dairy products, and apparently my healthy greens aren't making up for it. Could be the lack of Vitamin D lately, too. It really is time for winter to be over.

Check out the pics below of my Ionic Cleanse Experience... WARNING!!! THEY ARE NOT PRETTY!!!!

Wednesday, February 25, 2009

We are about 2 weeks out from the Arnold and I am fully in prep mode. Even though I am not competing, I still have to be looking and feeling my best as I represent Oxygen, Clean Eating and The Eat-Clean Diet on the booth.

I am basically following Cooler 1 plan.

Anyone want to do it with me?

I'm issuing an Pre-Arnold Challenge. For the next 2 weeks we'll do Cooler 1. Join me if you're interested even if you're not going to the Arnold.

What will the next few weeks include:Tightening up the diet (see Cooler 1 Plan in The Eat-Clean Diet for more details)Feeling a little hungry... this part is no funNo fruitLots of wheat grass, salmon, and spinachNot skipping any workouts!!!!Adding a ½ hour of morning cardioTraining heavy with weights in the evenings

It's been hard to get into prep mode because there has been a lot going on at home. I’ve been driving back and forth to Belleville about 3 times in the last week! I had to help my daughter with a driving ticket, I had to return my other daughter and her friend to university after spring break, and yesterday I had to take care of both a sick daughter and a sick mom. But no more excuses.... time to get down to business!

By the way, I think it's time for February to end. We need some sunshine and warmth!

For a little time out this afternoon I will be doing an ionic cleanse at the Hockley Valley Tea Company. You sit and soak your feet and all the "yucky" (for lack of a better word) comes out. At least that will warm me from the inside out, even if the weather can't.

Why don't you do something nice for yourself, too. Remember, taking care of you and loving you means you can take care of and love someone else that much more!

That's what me and my hubby did this week. Unfortunately, our foray into the golden state only lasted 1 day. We flew in on Tuesday evening, filmed all day on Wednesday, and flew home on Thursday afternoon. Boo!!!

That is not the best thing to do. All I wanted was to soak up the sun for just a few more minutes before heading back to snow country.BUT the time I had in LA was great. I was really nervous to work with the team from Extra. I was lying in bed on Tuesday night worrying away about how the day would go. Would they think I was unprofessional? Would I mess up? Would it not be interesting enough? All these things kept me up. When the day finally arrived and I started things went much more smoothly than I thought. We actually had a lot of fun. The feedback was great, too. I guess my work with Naomi producing the series for The W Network gave me a lot of practice. I felt totally at ease.

The show will air on March 7th. It is part of Extra's Ambush Lifestyle Makeovers. We ambushed a teen with diabetes. It was a really great day with an excellent message. I'll give you more details closer to the date.

Monday, February 16, 2009

Happy Monday to you. I am on my way to Denver, Colorado for a few meetings before heading to LA to film a bunch of stuff for Extra on Wednesday. Home again on Thursday. I will keep you posted on the Extra air date. In the meantime, here is a link to an interview I did the other day for a local AM radio station here in Ontario. It's one of my favorite stations! Enjoy and welcome to another great week!

-Tosca

Update: Oops! Sorry for the technical difficulties with the link! My team is working on getting the interview to you shortly! - TR

Saturday, February 14, 2009

Here's a fun list that is floating around Facebook. You can add me as a friend on Facebook, and join my MySpace page, too. My team and I were finally able to get rid of the MySpace impostors so this is the real page.

Enjoy the list!

25 Things About Me

1. I was born 11 months after my sister so she is my “Irish twin.”

2. My name comes from the Italian opera by Puccini. It means “the beloved.” Which is interesting since everybody but Tosca dies in the opera. Yikes!!

3. When I am touched along the back of my neck I am undone. That is a big turn on for me.

4. I have no cavities. And my gums are fine too thanks.

5. I have big ugly feet for a girl who is 5’8” – I wear size 10 shoes! And I hate my feet.

6. I was born 5 minutes into Gemini so I always read both Taurus and Gemini horoscopes.

7. I had a dream once that I was on the Oprah show and that she was wearing a fuschia pink outfit and we were discussing the quality and flavor of her favorite ice cream. The dream was so real I could see the hairs on her arms and I could smell her perfume. That dream happened 15 years ago and I still have that same dream.

8. I like to cook but I am not uber-skilled so it’s odd to have a best-selling cookbook.

9. I broke my nose when I was 32 and had to have it repaired but I never thought about altering it surgically so that it was “Hollywood perfect.” I stuck with my own nose.

10. When I weighed 204 pounds – that was my heaviest – I was not pregnant. It was just me and the ice cream that piled the weight on.

11. I can’t stand the sight of blood which is why I never became a doctor.

12. When I delivered my last child I peed all over the doctor who was down at the business end of me waiting for my daughter to come out.

13. I can’t stand inefficiency. If I can do more than one thing at the same time I will. Like if I can pee and open the mail at the same time I do it!

14. I look ridiculous in ruffles and frills. You would laugh at me, I promise.

15. I can lift heavier with my legs than my husband.

16. I can speak Dutch, French and German.

17. I find it difficult to hang my ego on the door at times.

18. I swear I am telepathic. Sometimes I know things are going to happen before they do. When they do happen I am never wrong.

19. When my father died we forgot to pack a shirt for him to be buried in so I took off my turtleneck and that is what he was wearing when we buried him.

20. I am the person on the plane who listens to the emergency procedures even though I have heard them a hundred times or more and I always read the safety card. I imagine myself being prepared in case of emergency. If I am sitting in the Exit row then I practice in my head ripping the door out and chucking it into the air. You never know!

21. I once helped to deliver a calf at my uncle’s farm. I had to help put the chains on the little calf’s legs and help pull too. It left me shaking and thinking how fragile life is.

22. I made the most money as a university student working at Alcan Aluminum making tubing for tents and furniture. My boots and overalls stunk like oil and machines.

Also, the link to the interview I did with Terry and Elaine Goodlad is up on Bodysport.com. It's on the right-hand side of the screen in the middle of the page. You can also subscribe to the Bodysport page on iTunes to access it. Enjoy!

Question and Answer:

1. Question: Tosca, you stated in a blog awhile ago that you no longer have your period. Do you take any hormone replacements for menopause symptoms, or go natural? After watching Oprah's shows on Bioidentical I am considering this if I feel I need to some day. Just curious what you do as you are so health conscious.

Answer: At this time I am not taking any hormone supplements. I keep in close contact with my doctor about this and at this time it is not necessary for me.

2. Question: Do you have any words of wisdom to help me deal with stress/ emotional eating? I seem to eat clean for a few days and then 'fall of the wagon' when confronted with stress, fatigue etc. I am feeling very frustrated with myself and wonder if you have any advice...

Answer: It’s all about how serious you are. You’ve got to make the decision to eat clean and not go back. Stress, fatigue, etc. can make you feel out of control so why not take care of the one thing you CAN control… what you eat. Remember, food isn’t a cure for stress.

3. Question: How do you strengthen your lower back & SI joint? Should you stretch immediately after your weight training? and continue to until the next workout? Does it really matter which exercises you do first...biggest muscles to smallest? In one particular routine.

Answer: Good questions. Your SI joint and lower back can be strengthened with back extension exercises such as Supermans on the mat. Be sure to strengthen your abdominals, too. Keeping both your lower back and abs in balance will give ultimate core strength. I usually stretch after weights because I am warm and it is a great way to cool down. I recommend doing biggest muscle to smallest muscles or compound movements (using 2+ joints) vs. singular joint movements, because your muscles won’t become too fatigued. If you do biceps curls before a chest press you may find you’re too tired to do the chest press.

4. Question: Are standing upright rows an important exercise to incorporate? I was told it not a natural positon for your shoulders to be in?

Answer: Standing upright rows are an alternative to kneeling and seated rows. They are not essential. If you feel uncomfortable doing them I would suggest trying the other 2 exercises mentioned above.

5. Question: I am 40 yrs old, 5'6" and 125lbs-128lbs. I've always been tiny and underweight when younger. I have been weight training for almost a year...but find it really hard to put on weight to increase muscle mass. Unlike most people try to lose weight...how do I gain weight! I eat 6 meals a day - clean all the time + healthy fats, train hard and long. I want to fulfill my goals and dream. Can you please help me...perhaps I'm missing something.

Answer: In order to gain weight you want to increase the amount of clean food you are eating, especially protein, and decrease your cardio to 2 – 3 times each week.

6. Question: When eating pancakes (clean of course), are the eggs in the batter enough protein to balance out the carbs or do I need to serve eggs on the side as well?

Answer: I would recommend having eggs on the side, too. This of the pancakes as your complex carb from whole grains, you still need lean protein and complex carbs from fruits or veg to balance out the meal.

7. Question: Hi Tosca, Is there a link for all of us to watch your CTV appearance? I am in the US and was not able to tune in.

Answer: You know what, I can’t find the links for this one either and I’ve been searching for the last couple of weeks. I may have missed it. Sorry.

8. Question: I had a question: I was sick for 2 weeks and had to go to Bismarck for a few days. I gained 5 pounds and I'm working on losing them. My calorie intake is usually 2300. I dropped it down to 1800 and I today was my first day back at the gym. Any helpful tips to make sure I get ride of this excess flab would be great. Also how long do you think it would take to lose the 5 pounds? Also my body fat percentage went up by 2% I'm also trying to get this down. I'm 17 by the way in case that helps.

Answer: I really don’t advocate calorie counting because it is inaccurate and time consuming. It can also lead to eating disorders. Try watching your portion sizes instead. Follow the portion sizes outlined in the Eat-Clean Diet to determine how much lean protein, complex carbs from whole grains, and complex carbs from fruits and veg to have. Keep in mind that body weight can fluctuate a few pounds here and there. The scale can be inaccurate too. Try using the way your clothes feel as a guide.

9. Question: Will you ever consider starting a workout clothing line?

Answer: At this point I am going to stick to books. But I guess I should never say never!

10. Question: I work out at home and have a bench, free weights, resistance cables. I feel like I'm neglecting my back without doing lat pull downs and the seated row exercises. I'm not able to access a gym and feel like those two exercises are what gave me a strong back/v neck taper when I was able to get in the gym and worked out regularly a couple years ago. Can you suggest any exercises I can do at home that would be equal to those two exercises?

Answer: Pull ups are great for lats, as are dips off the bench. You can also do standing bent-over rows and kneeling one-armed rows off the bench to strengthen your back.

11. Question: I know most people are looking to lose weight, but I guess I am a bit of an anomoly. I'm an ectomorph trying to bulk in an eat clean fashion so as to add some more muscle mass. I'd love any advice you could give. Also, on cooler #1 approx. how many calories and % from carb, protein, fat does it total? Thanks in advance!

Answer: As I mentioned above, in order to gain weight I would recommend increasing your intake of clean foods and reducing your cardio to 2 – 3 times each week. As for calories etc. in each cooler, I don’t know the answer to that because calorie counting isn’t a part of Eating Clean.

12. Question: Is it true that you will be putting out a book for men next? This would be perfect for the man in my life! We talk about nutrition a lot, and while his own eating habits are not the greatest, he knows that eating clean is the better way to go, so he is slowly trying to eat better. I tell him about what I read in Oxygen, including your columns, as well as your past books.

Answer: I sure am. I’ll keep you posted on the release date.

13. Question: What did you end up buying for your daughter's birthday?

Answer: Thank you for all of your excellent suggestions. I was so thrilled to read them. You’re just great. I ended up helping her pay for a trip to Cuba for her spring break. She leaves on Saturday. I also got her a trench coat. It is a classic piece that is still young and hip. Kingston gets pretty rainy, so it’s useful, too. Her sisters outfitted her with some things for Cuba from Abercrombie – short shorts that only very young women can wear! T’s and a really nice long T-shirt dress from Velvet. She is all set to go.

14. Question: Where did you get your scarf that your wearing at your daughters birthday? I love it!

Answer: That scarf is from Roberto Cavalli. My husband and I bought it in LV after the Fitness America Pageant as a little congratulations gift for all the hard work. It is sooooo soft and works with so many outfits.

15. Question: Tosca can you give me a recipe for CLEAN banana bread?

Answer: There are banana bread recipes in both the Eat-Clean Diet Cookbook and the Eat-Clean Diet for Family and Kids. If you don’t have those books here’s a link to my Festive Cranberry Pecan Loaf.

16. Question: If I might ask, what did you get your degree from Queens in?

Answer: Bachelor of Science at Queen’s University.

17. Question: I was just wondering how many days a week you do cardio and strength training?

Answer: I do cardio about 3 days each week, and I do weights 5 days each week. I’m usually in the gym for no longer than 45 minutes. My cardio often includes snowshoeing and running with dogs, too. Gotta’ make it fun!

18. Question: Hey, I was wondering if you are on Twitter? If so, I'd love to follow you!

Answer: Hmmm. I haven’t gotten into Twitter yet. I’ll have to check it out. Thanks for the suggestion.

Monday, February 9, 2009

The last few days have been slightly insane. I flew out to Vancouver – host city of the 2010 Olympics – on Thursday to do a seminar for the vast numbers of creative souls who are building the Sea to Sky Highway. This is the highway that will lead from the Pacific Ocean where Vancouver is and on up to Whistler, the world-class ski resort. Kiewit and Sons, the company contracted to build the highway, has an initiative to impart wellness to their employees. The joy of it was that I worked with Executive Chef Daryle Ryo Nagata of the beautiful Pan Pacific Hotel to create a healthy, Eating Clean menu. In fact I am so thrilled right now because he wants to incorporate some of my Eating Clean recipes in his menu at the hotel. How thrilling is that? I will keep you posted.

I then flew back home to Toronto, had a quick sleep and drove to Kingston and stepped on stage to address graduating students at Queen’s University, my alma mater. What a thrill that was for me! Here was my opportunity to give back to a school that had helped me so much! I along with Chris Cuthbert, play by play announcer for the NHL and now for the upcoming 2010 Olympics and Desmond Lee, a hot shot young Toronto lawyer, had the job of describing how our degrees from Queen’s helped us get where we are today. It was such a thrill!

Then it was on to celebrate my daughter Kiersten’s 21st birthday. We went to dinner at Olivea’s in Kingston and loved the yummy eats. We started with big fat olives and yes a fab glass of red wine too. Then we had grilled swordfish served with grapefruit salsa, brown rice and steamed veggies. We all enjoyed the time and the food. Dessert was tartufo and fruit. I had a latte with a delicious biscotti as my dessert treat. After dinner we relaxed and had an early night and finally a chance to sleep in!

Thursday, February 5, 2009

I have shoot dates for TV coming – another 5 sessions on the calendar.

I had a wonderful interview with Terry and Elaine Goodlad for bodysport.com today. We had only booked a half hour and we did a full hour. Very motivational and for anyone interested I shared many details that don’t have a place in a fitness magazine. It should be available here within the next couple of days.

As for the Arnold – I am not competing other than for your time! So come and see me so I can get a hug from you! I will be there with the RKP group... Clean Eating, Oxygen, MuscleMag, etc.

Made it safely to Vancouver, BC. I'm enjoying the lack of snow and above zero temps.

Wednesday, February 4, 2009

Shooting green screen for The W Network show was a pretty cool experience on Monday.

I thought I'd share some photo ops with you...

It looks like I'm standing around doing nothing because these photos were taken during filming breaks, but I was actually doing pretty intense workout-related stuff for 2 hours or so.

For those of you who don't know what a green screne is.... basically you film on this blank canvas and a background can be put in place behind you. For Oxygen shoots we do something similar. We photograph on a white background so our bodies can be "cut and pasted" on different backgrounds.

As you can see from the pic on the top left, I have a little work to do on my midsection to get tighter for the Arnold. I will be stepping up my eating to pre contest now where I will be cutting portions and leaving out fruit and bread. I will eat more greens and a variety of proteins including vegetarian sources.

Thanks to everyone who commented on yesterday's post. I appreciate everyone's support, and love the birthday ideas! I can always count on you.

Tuesday, February 3, 2009

We're battling yet another snowstorm here in Southwestern Ontario. I ventured out this morning to have a visit with my friend Franca in Milton. This is my one day of peace in the middle of yet another BUSY week.

So does anyone else feel like they are on a treadmill these days? And I don't mean the good treadmill at the gym; I mean the treadmill of life. I'm constantly on the go. Sometimes I don't know if I can handle it all. I go to bed thinking about what I haven't done in the day. Sorry... whining. But I guess it's good to know that I am not immune to stress! It gets all of us. It's how we handle it that shows our character and ability to succeed. Let me tell you... handling stress does not involve a bucket of ice cream and sweatpants. That used to be my plan of attack and it got me even more stressed.As for this week, I have a lot of adventures ahead of me...Yesterday I spent ALL DAY filming for The W Network. I wish I could give you all an air date for the show, but I have no idea when things will be done. We just keep filming more and more.

Thursday I fly out to Vancouver, BC because on Friday morning I will be guest speaking at Kiewit & Sons Annual Conference. I am the motivational speaker for the wives at breakfast on Friday morning. I have worked with the chef at the hotel to create a clean-eating spread for the breakfast talk. I hope they enjoy it.

Friday afternoon I fly home from BC so I can be in Kingston, Ontario for Saturday morning. I am really honored to be speaking at Queen's University, my alma mater, as successful alumni. Click here for the information for those of you who are in the area. I don't know if it is open to the public or if it is just for students, but it's worth a look.

This weekend is also my daughter's 21st birthday celebration. Does anyone have any recommendations for 21st birthday gifts? I'm at a loss.

Phewf!!!

I know I said I would keep you posted on my progress for the Arnold coming up in a month's time, and here's where I have to get good and honest. With the amount of work on my plate, even I have had more than my share of days off. When my hubby and I have made it to the gym we have been working with 4 sets. The first set is 25 reps with light weight and the following 3 sets are 6 reps with ultra-heavy weight. As for eating.... it's Cooler 1 ALL THE WAY!!

Enjoy the snowshoeing pics everybody. I took those this weekend with Chelsea and the pups when I finally managed to peel my butt off the desk chair after working on recipes all weekend.

I'll update you on all the week's adventures... and I will answer questions soon.

Sunday, February 1, 2009

We visited the Art Institute of Chicago – loads of fun. We loved how Chicagoans dress for the cold. Complete with fur hats, earmuffs and plenty of warm layers. I know Canada is cold and we need to dress for the cold but the Chicagoans have it down to an art!

Here are some shots of the seminar in action. I always do an ice breaker with the audience where I get them to grab their butts and figure out what that backside feels like – hard, soft, flabby, cottage cheese-like – everyone has a good laugh and sometimes we get a picture of people squeezing each other’s butts!

The last pics are of me with Lori Neubauer who along with LoriKay Paden invited me to speak at this huge event run by IAPD – Illinois Area Parks and Recreation Department. The conference was attended by 3500 employees hand picked to join the event. The two Lori’s were sharply focused on having employees’ health and fitness addressed. Their motto was “No Employee Left Behind.” My job was to help people Clean Up their own lifestyle whether that was eating or training and then reflecting that back to the greater community. I learned a lot about how important it is to be the example! And make it easy for others to live their healthiest life.